Get tested now!

Every adult should consider the invaluable benefits of cutting edge diagnostic testing that can provide important information regarding your health. Here are four of Dr. Graves' top picks.

1. The VAP lipids/cardiovascular risk assessment. Makes standard cholesterol testing obsolete.

2. Vitamin D. Profound implications on your health: cancer risk, immunity, heart disease....

3. Hormones: adrenal, testosterone, estrogen, progesterone. Imbalances are epidemic and can prevent you from feeling your best.

4. Food allergies or intolerance: very common, may be the obstacle that's been overlooked for years.

Enjoying the Holidays with a Healthy Conscience….

With the holidays just around the corner this is a good time to think about some of the unhealthy aspects of the season and find ways to minimize them. These days most social gatherings revolve around food and drink, with the typical holiday fare featuring high-sugar, fat-laden foods, and perhaps a drink or two. The result may be more than just weight gain; your holiday habits can also conspire to hamper your immune system, disrupt your digestive tract, and decrease your overall vitality. It thankfully doesn’t require abstinence from all the merry-making; some holiday foods have important health benefits. With a little forethought there is much you can do to have your fruitcake and feel good too.

Sugar, Fat, and Alcohol… Oh My!

In naturopathic medicine we refer to certain lifestyle habits as obstacles to cure. Good examples include smoking and excessive alcohol. Even doing things that benefit your health, while continuing certain habits, may prevent you from being totally well. Your eating habits can also be an obstacle to enjoying good health. Working with kids it is no surprise when I start getting calls from parents with sick little ones soon after Halloween. The season to be sick begins with Halloween and continues right on through the New Year. One of the prime reasons for this is increased sugar intake. Sugary foods and drinks do a good job of suppressing the immune system, not a good thing when we start clustering indoors at school or holiday gatherings. Excess sugar causes weight gain, stresses the pancreas, and increases one’s risk of blood sugar problems.

Like cholesterol, fat in the diet is typically thought of as bad. The reality is there are good fats and bad fats, but of course too much of any kind of fat means excess calories. Cholesterol and fat are actually important nutrients. Though we’ve been told to avoid cholesterol and fat, for many this is bad advice, especially children. The key is getting the right fats in your diet. Typically they come from natural foods like nuts, seeds, fish, eggs, and lean meats. Omega-3 fats from fish and some seeds are clearly beneficial and protective against heart disease, diabetes, cancer, and other diseases. One the other hand, trans fats and fried foods are clearly detrimental. It’s important to check labels carefully on packaged foods. The trans fat label under the “Nutritional Facts” on food packages is misleading and you shouldn’t rely on it to determine if a food contains trans fats. Read the ingredients. Any food with hydrogenated oils will have trans fats; this includes margarine, shortening, and partially hydrogenated vegetable oil. Cholesterol is really a red herring. It’s not only essential for proper brain and nerve function, it’s essential for producing many hormones in the body. The key is eating a healthy diet high in natural antioxidants, moderating stress, and getting regular exercise; your body will manage cholesterol just fine most of the time.

There is no question that alcohol can adversely affect your health, but like many things in life it is a question of excess. Besides helping you enjoy the holidays with your in-laws, the only clear benefit is from drinking very moderate amounts of red wine and a substance called resveratrol that has vascular protective effects. Now it’s possible to take resveratrol as a supplement and avoid the alcohol. What are some of the problems with alcohol besides the obvious? It impairs the central nervous system and immune system, is liver toxic, increases your risk of cancer, imparts empty calories, and increases triglycerides (blood fats). At least half of all automobile deaths are alcohol related and the American binge culture is alive and well on many college campuses. Knowing all this it is difficult to ever recommend alcohol for any health benefit. I suggest the only alcoholic beverage worth bothering with is a small glass of red wine with that special dinner.

Which holiday foods are good for you? Here are a few to consider:

Cocoa and chocolate are made from the fermented and roasted seeds of the cacao tree. Cacao is one of the richest sources of magnesium and also contains iron, zinc, and vitamin C. Very high in flavonoids and antioxidant power, cacao has one of highest ORAC (oxygen radical absorbance capacity) ratings of any food. Cacao has been shown to reduce cardiovascular disease risk and lower blood pressure. These health benefits are from the raw fermented cacao. Most commercial cocoa and chocolate have been roasted, which reduces their beneficial properties. In addition, by adding milk and sugar to chocolate, the health benefits are further reduced. Choose dark chocolate or use unsweetened cocoa powder and sweeten with agave syrup. Better yet use raw cacao to make this year’s holiday brownies. Cocoa production has a long history of harshness on the environment and the use of child labor has been common overseas. Buy organic and from fair trade sources for a health body and conscience.

Cranberries are an essential part of any holiday dinner, especially that Thanksgiving turkey. While also having a high ORAC score, they provide antioxidant protection against heart disease and cancer. Cranberries also reduce dental plaque and gingivitis, decrease kidney stones, and prevent urinary tract infections. Containing a moderate level of manganese, vitamin C, and fiber, once again nature’s signature of a darkly pigmented fruit is a winner. Buy fresh organic cranberries when in season and make your own cranberry sauce. Buy a little extra and freeze some to use later. Watch out for juice or sauces with excessive added sugar.

Pumpkins signal the arrival of autumn better than just about anything, whether carved into a Jack-O-Lantern or made into pumpkin pie. High in beta-carotene, they provide fat-soluble antioxidants and a source of vitamin A, along with traces of other nutrients and fiber. A pumpkin extract has been shown to improve pancreatic function in diabetics and pumpkin seeds are a power house of minerals and essential fatty acids, shown to benefit prostate health. Though most people buy canned pumpkin, once again fresh is best. The smaller and heavy for size pumpkins are better for eating. Prepare them by cutting in half and steaming for 40 minutes, remove seeds and skin (much easier after cooking), and puree into soup or for pie.

Persimmons, another orange fruit of fall, can be found in stores and at local farmer’s markets. Not surprising the Fuyu persimmon, the most common non-astringent variety, contains beta-carotene and other carotenoids. It is also relatively high in B vitamins, choline, potassium, and fiber. An interesting caution, especially for the pear-shaped astringent Hachiya variety, is that it should only be eaten when soft. Eating them unripe can create a mass in the stomach that blocks the movement of food through the digestive tract. That won’t make for a happy holiday. To ripen quicker place them in a brown paper bag with an apple or banana. The Hachiya variety can be put in the freezer for 24 hours and then thawed to speed ripening. Try making molasses persimmon cookies or just eat them fresh.

So with all the busyness of the season, don’t forget to slowdown and enjoy your blessings- family, friends, and good food. Key in naturopathic medicine, don’t overlook the importance of adequate sleep, a little sunshine, clean water, fresh air, and exercise. When you’re feeling stressed take a moment to breath deeply- in through your nose into your abdomen and exhale through your mouth. Give thanks and enjoy the best of the season.

Giant turkey confronts Pilgram

My daughter and I have been initiating the seasons with chalk drawings. Here a mild-mannered pilgrim is suddenly confronted by a ginormous turkey (and worm equally over-sized).

Dr. Graves quoted in the Wave Magazine of Silicon Valley

How to make your own flu shot

Of Pigs and Kids; Eliminating Fear

As we fall headlong towards winter leaving the September equinox far behind, we find ourselves in another flu season. This past year it seems we never left it. I've continued to follow the 2009 H1N1 flu data and continue to be amazed at the state of public health policy. What follows is my logic on all this, doing my best to consider the most reliable information available. Though we all have biases, my ‘opinion’ is based on what I see as best for my own family as well as for my patients. Sadly, the agenda of many outlets on the subject are not so clear.

I continue to get questions from concerned parents who are being pressured by pediatricians and family doctors to get the young ones vaccinated for the flu, seasonal du jour and swine. The two questions we most want answered are, “should we be worried about the flu?” and, “should we get the vaccine?” I personally believe that fear, though motivating, is a poor way from which to make sound health decisions. Much of medical care today uses this tactic to motivate (in some cases manipulate) people to action. Though it may be difficult to eliminate all fear, especially when you are a parent, it’s important to not let it be your sole motive in seeking a given course of action. I have found from personal experience with my own children that often the best course of action is patience and thoughtful consideration. Gut instinct is useful; my wife is especially gifted in this. If you sense something is wrong with the advice to medicate or vaccinate for every infectious concern, you’d be wise to heed that premonition. We can debate the risk/benefit of vaccines in general, but there are clear insights that are coming to light about the flu in general and the current ’09 H1N1.

Number one, it is indisputable that the virulence (severity) of this flu virus has been overestimated. Despite strong evidence to the contrary, public health entities and reporting media continue to act as if the “sky is falling.” The death rate for the H1N1 is no worse (in some cases lower) than past seasonal flu rates. Since August the CDC has stopped confirmatory testing for the swine flu, now using the criteria of “assumed to be the main circulating flu-like illness.” In reality, actual state statistics indicate that the vast majority of flu-like illnesses are actually NOT the flu, let alone H1N1. This alone means we can all take a deep breath and think about how de-stressing can improve immune function. In addition, most bad outcomes from the flu are due to pre-existing conditions and secondary infections like pneumonia. There is evidence that taking medications like Tamiflu or Tylenol may actually increase one’s risk for complications.

Secondly, does it make sense to get the vaccine? It’s too early to see what impact the new H1N1 vaccine will ultimately have. Unfortunately, with very little actual testing for H1N1 we may never fully know. What I do know is the following: The seasonal flu vaccine has NOT been shown to benefit children less than two years of age. Some studies actually show more flu-like illness for these young ‘uns who’ve been vaccinated for the flu. In addition, the benefits to older children and adults are very mixed. There is ample evidence of the harm and lack of efficacy that may come from some vaccines. Sadly this is the research your pediatrician is unaware of and gets left out of the evening news. It’s not that it isn’t legitimate; it just doesn’t fit with current public health policies; the golden calf of prevention is vaccination, end of story! The toxic and “immune irritating” ingredients in many vaccines will universally cause harm. It is difficult to measure the full impact. Those most at risk are those to whom vaccines are most pushed, pregnant woman and babies. Did you know that doctors and their families as a group are some of the least vaccinated in our society? Many are aware of the evidence of harm and believe the “benefits DO NOT outweigh the risks.”

Unfortunately there is no magic shot to protect us from all harm. What is actually protective is to nurture ourselves as intended by our Designer. The immune system thrives when allowed to mature without excessive insult, or malnutrition. The main reason for poor health in kids is due to poor dietary habits. There are epidemic deficiencies such as vitamin D. Couple that with wide spread sleep insufficiency in both kids and adults and it’s no wonder we are getting sick more. There is a human tendency to underestimate the effects of our own actions and overestimate the benefits of medical interventions. If we took half of all the fuss and money directed at vaccination and instead put it towards building personal wellness through good habits, we’d see dramatic changes in the health of society.

Recently I’ve put together the Four S’s of avoiding colds and the flu; two to do, and two to avoid.
1. Get appropriate sleep. Many adults aren’t and many parents under estimate the sleep requirements of their children.
2. Get sunshine or ensure adequate blood levels of vitamin D. This is essential. It’s estimated that up to 70% of some populations are deficient. You must get tested to figure out how much you need. If you avoid the sun, you need to supplement and it’s likely you need more than is in your “One A Day.”
3. Avoid too much stress. Chronic stress suppresses your immune system.
4. Avoid sugar. This isn’t the stuff found naturally in fresh fruit; we are talking about the gobs of sucrose and high-fructose corn syrup now in everything!

There are many remedies to help you when you do get sick that will not suppress your immunity, from herbal teas to healthy broths. For many there are health challenges that need to be dealt with, from thyroid and other hormonal imbalances to food and environmental allergies. Next time your doctor recommends a vaccine or medication, consider that there is another way; one that is directed at the root cause and truly seeks to “first do no harm.”
Dr. G

Swine Flu & vaccines

If you are fearful of the H1N1, Swine flu, then you must listen to this recorded interview with Dr. Russell Blaylock and Dr. Joseph Mercola. The ever looming specter of vaccines is being played out in dramatic fashion with the current full-court press by convention medicine and the CDC. Concerns about vaccination can no longer be maligned as paranoid. This information is relevant to every parent, pregnant woman, man, woman, and child.



Read Dr. Blaylock's article at mercola.com